Gardening is a form of natural movement that boosts overall well-being. Here’s an overview and five tips to help you get started.
From an integrative health perspective, environment is one of the core areas of wellness. It refers to the relationship between individuals and their surroundings, emphasizing how a healthy environment supports overall well-being.
Studies have shown that spending time in natural environments leads to a number of benefits, including:[1]
- Reduced stress
- Better sleep
- Reduced depression and anxiety
- Increased happiness, well-being, and life satisfaction
- Reduced aggression
- Reduced ADHD symptoms
- Increased prosocial behavior and connectedness
- Lower blood pressure
Gardening For Mind-Body Health
Gardening isn’t just for Grandma! In fact, gardening is a great way to boost your environmental health. It encourages direct interaction with nature while increasing access to fresh air and green spaces. Research shows there are physical, mental, and social benefits of gardening.
Physical Health Benefits of Gardening
Regular participation in gardening promotes physical activity, which is essential for maintaining overall health. Remember those Blue Zones I mentioned in my last post? Researchers found that those living in areas where citizens routinely make it past 100 years of age tend to participate in forms of natural movement like gardening.
A systematic review and meta-analysis found that community gardening is associated with improved nutrition and physical health outcomes, including increased fruit and vegetable intake and enhanced physical activity levels.[2] This engagement can lead to better weight management and reduced risk of chronic diseases.
Mental Health Benefits of Gardening
Beyond physical health, gardening offers significant mental health benefits. A comprehensive review highlighted that gardening activities are linked to[3] reductions in depression, anxiety, and body mass index, as well as increases in life satisfaction, quality of life, and sense of community. The act of nurturing plants provides a therapeutic escape, fostering mindfulness and a deeper connection to nature.
Community and Social Connections Through Gardening
Community gardens serve as communal spaces that encourage social interaction and community building. These gardens have been shown to enhance social cohesion, provide a sense of belonging, and improve overall community well-being.[4] Participating in such collective endeavors can alleviate feelings of isolation and strengthen social networks.
5 Tips To Help You Start Gardening for Mind-Body Health
- Start Small & Simple – You don’t need a huge backyard to reap the benefits of gardening. Begin with a few potted herbs, a raised bed, or even a small indoor garden to build confidence and enjoy the process without feeling overwhelmed.
For more on the power of small change, read this!
- Choose Plants That Bring You Joy – Whether it’s vibrant flowers, calming lavender, or nutrient-packed veggies, select plants that align with your wellness goals. Growing what you love makes gardening more fulfilling and sustainable.
Joy always trumps fear when it comes to behavior change. For more information, read this!
- Make It Mindful – Use gardening as a time to unplug and be present. Pay attention to the textures, scents, and sounds around you, turning it into a meditative practice that reduces stress and promotes relaxation.
- Engage Your Senses – Gardening is a full sensory experience. Walk barefoot on the soil, inhale the fresh scent of herbs, and listen to the rustling leaves. Connecting with nature in this way enhances both physical and mental well-being.
To learn to engage your senses and remain present in the moment, try this technique!
- Join a Community Garden – If space is limited, consider joining a local community garden. It’s a great way to grow fresh food, meet like-minded people, and nurture both social and environmental wellness.
Incorporating gardening into your routine can be a rewarding strategy to enhance mind-body health. Whether tending to a personal garden or joining a community plot, the act of gardening cultivates wellness, growth, and connection. Give it a try this week and let me know how it goes!
Small Changes, Big Transformation
Gardening is one small change we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!
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[1] Frumkin, H., Bratman, G. N., Breslow, S. J., Cochran, B., Kahn, P. H., Jr, Lawler, J. J., Levin, P. S., Tandon, P. S., Varanasi, U., Wolf, K. L., & Wood, S. A. (2017). Nature Contact and Human Health: A Research Agenda. Environmental health perspectives, 125(7), 075001. https://doi.org/10.1289/EHP1663
[2] https://academic.oup.com/heapro/article-abstract/35/2/397/5455496
[3] https://bmjopen.bmj.com/content/10/7/e036923
[4] https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-13591-1
